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The Basics of Strength Training |
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Strength training, also known as resistance training, is different from weightlifting or power lifting, which are sports in which people compete to lift the heaviest weights. In resistance or strength training, weights or resistance bands are used to force your muscles to work against extra pounds. Over time this builds and strengthens muscle mass by increasing the size of muscle cells. During the first four weeks of a strength training program, the increase in strength is primarily from changes in the neurologic system that controls muscle contraction. The nervous system increases the number of muscle fibers used for training and coordinates their activity, but muscle fibers remain the same size. After about four weeks, changes take place in the structure of the muscle fibers so they enlarge and muscles become larger. Talk with your health care provider before starting a strength training program. Once you have your provider's OK, talk with a qualified personal trainer to set up a program. If your goal is to increase strength, then your training sessions should use progressively heavier weights. If your goal is muscle endurance, then your program should use lighter weights with more repetitions. |
